It’s been a tough few weeks juggling running with life generally! Supporting over the weekend & enjoying some down-time before a heavily focussed final four weeks to Highgate was tiring! An easy start to the week due to travelling was certainly the calm before the storm as training really looked to ramp up from Wednesday all the way to the race. Continue reading
After the tough end to last week & a particularly tiring/busy weekend it was always looking like a case of getting through the hard work as best I could this week with a planned easier (running wise) weekend due to travelling to/from London supporting the marathon.
Mon 17/4 – 5M Steady / 5M Easy
Tues 18/4 – 3M E / 7M Inc 3,000m @ Derby. Late start, freezing, windy & shattered = crap run. 8:52, some 20 seconds off what I had entered with a view to running but ultimately the combination of factors meant I simply had to bank it as my one track race before Highgate…which needs to be close to this pace for 17 1/2 more laps…
Weds 19/4 – 6M Relaxed / 8M S
Thurs 20/4 – 9M Inc Session of 15min tempo into 5 x 600m off 45secs + Cross Training
Fri 21/4 – 5M E / 14M R
Sat 22/4 – 5M S
Sun 23/4 – 18M Inc a good steady hour early before running to several spots to support the marathon
Total 86M, 2hrs XT
Throughout Tuesday I knew the sensible option would be to sack of the 3,000m, take an early run & get to bed to catch up on some sleep given it was a 9pm start & I’d be up at 4.15am on Wednesday! However with this being my only race on the track before Highgate my thinking was to just get it done, see what I could muster on the night & just use it to get used to the rhythm of racing on the track – it will have served a purpose I suppose!
Saturday marked 4 weeks to the Big Day! I know I’m in good shape, but I definitely need to sharpen up over the coming weeks. So 3 weeks of attacking sessions with some tough targets, ensuring I continue to back off from the habitual ‘marathon’ mileage so I’m giving my body chance to recover to hit those targets.
After the disappointment of Tuesday’s race it was nice to be reminded of the Talent Support grant I was awarded by Charnwood Borough Council recently showing their belief in me. If the 3,000m is the only setback then it won’t have been a bad build up to Highgate. Time to get serious!
After the overload last weekend the first few easy days of this week were welcome! Although my legs felt great coming off a tough couple of days I was ready for a couple of days just running. All times are coming along nicely & I can definitely see the progress towards the goal which is now only just over a month away.
Mon 10/4 – 12M Easy
Tues 11/4 –4M E / 9M E
Weds 12/4 – 6M E / 9M Relaxed. Making the most of the easy days!
Thurs 13/4 – 4M E / 12M Inc Session, 2 sets of 4 x 1K off 1min, 5mins off set. 2:57/3:03/3:01/2:56 – 2:52/3:02/2:57/2:53 (target 2:55/3/3/2:55). Another windy evening but a clear sign fitness is coming!
Fri 14/4 – 5M R + Cross Training / 11M Steady
Sat 15/4 – 7M Inc Session of 12 x 200m, 45secs rec + XT / 5M E
Sun 16/4 – 16M Steady, felt very comfortable.
Total 100M, 4hrs XT
After easing into the week gently I felt good, fit & fresh to kick on again from Thursday’s session which I was pleased with. Friday was planned as an easy day, but for various reasons ending up being quite tough with a second hilly run not long after walking home from the gym! That meant I wasn’t too sprightly for Saturday’s short sharp session but another decent effort nonetheless. And finishing the week with a good paced run out & back from Holme Pierrepont along the river through Nottingham & back, feeling surprisingly fresh & relaxed at well inside 6mm.
Other than being absolutely shattered having had various things on outside running over the last 3-4 days I am really starting to feel fit. A few more weeks of quality should see me toeing the line at Highgate in good shape & confident of attacking the race.
The 12 Stage relays are some of my favourite races of the year, & this year was no exception with a close (& fast) battle with Bristol & Cheltenham at the Midland relays at the end of March followed a fortnight later by an unexpected (before the day & even at the finish) medal at the National relays. Continue reading
Following last weekend I felt that this would be the week where things start to come together & I start to feel good for some runs & most importantly sessions. The quality of my sessions & speed of my tempo runs needs to pick up to get me in shape to race well at Highgate in May. April needs to be a big month & as well as the running I need to get on top of the recovery/cross training/sleep issues that have been hampered since returning from Spain. Continue reading
Through the first proper week in one piece & straight into another tough week. If sleep is key to recovery the end of last week was a disaster! This week’s important as an indicator of where my fitness sits currently & what goals we can look towards over the coming weeks. Continue reading